3 piece (medium) of Baked falafel (90 g) has 162 calories. That works out to 180 calories per 100 g. It contains 21.6 g of carbs, 6.8 g of protein, 5 g of fat and 5.2 g of fiber. Its 0.3 mg of Copper covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Baked falafel?

Baked falafel is made from chickpeas mixed with herbs and spices, shaped into small patties and cooked in the oven. It is associated with Levantine and wider Middle Eastern cooking, where falafel is a familiar street-food and home-cooked staple. The baked version develops a browned, craggy outside while staying tender and slightly coarse inside.

It is commonly tucked into pita or wraps with salad and pickles, or served alongside a grain bowl or as part of a mezze spread. Chickpeas make it a source of plant protein and fibre, with carbohydrates also contributing much of its energy. For an easy meal, pair baked falafel with plenty of fresh vegetables and a bright, lemony sauce.

Baked falafel Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

24g

· 9% DV

Protein

7.5g

· 15% DV

Fat

5.5g

· 7% DV

Fiber

5.8g

· 21% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 55% · Protein 17% · Fat 28%

Baked falafel Vitamins & Minerals

Vitamins

Biotin

6µg · 20% DV

Folate

65µg · 16% DV

0.18mg · 15% DV

0.18mg · 11% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

120mg · 17% DV

Sodium

320mg · 14% DV

Selenium

7µg · 13% DV

How Nutritious Is Baked falafel?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

62/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Baked falafel Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked falafel

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Baked falafel Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Baked falafel Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame yes

Which Diets Is Baked falafel Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Baked falafel Fat Profile

SATURATED

0.7g

MONOUNSATURATED

1.7g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Baked falafel

🥙vs🥣

Baked falafel vs Green Lentils (Boiled)64 kcal more per 100 g

→🥙vs🌱

Baked falafel vs Edamame59 kcal more per 100 g

→🥙vs🫘

Baked falafel vs White Beans53 kcal more per 100 g

→🥙vs🍲

Baked falafel vs Bean Stew with Meat60 kcal more per 100 g

→

Foods Similar to Baked falafel

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Baked falafel

What is baked falafel made of?

Baked falafel is usually made from soaked dried chickpeas, onion, garlic, herbs such as parsley, and spices including cumin and coriander. The mixture is shaped into patties or balls and baked until browned; it should stay coarse rather than become a smooth paste.

How do you make baked falafel crispy?

For crispier baked falafel, drain the soaked chickpeas very well, avoid overcrowding the tray, and brush or spray the shaped pieces lightly with oil. Bake in a fully preheated oven and turn them once so more than one side browns.

Can you make baked falafel with canned chickpeas?

Yes, but canned chickpeas are already cooked and wetter than the soaked dried chickpeas traditionally used for falafel, so the mixture may fall apart. Drain and dry them thoroughly, add chickpea flour if needed, and chill the shaped falafel before baking.

Why does baked falafel fall apart?

Baked falafel often falls apart when the chickpeas are too wet, the mixture is blended too smoothly, or the patties are handled before they set. Use soaked dried chickpeas, keep the mixture slightly coarse, and chill it before shaping and baking.

Is baked falafel healthier than fried falafel?

Baked falafel is generally lower in added fat because it is not submerged in frying oil. Its chickpeas still provide fiber and plant protein, but toppings, sauces, and serving size affect the overall meal.

What is the difference between baked falafel and regular falafel?

The main difference is the cooking method: baked falafel cooks in the oven, while traditional falafel is usually deep-fried. Baking typically uses less oil and gives a less uniformly crisp crust; a light oil coating helps it brown.

What sauce goes best with baked falafel?

Tahini sauce is a classic match for baked falafel, and garlic yogurt or hummus also works well. For a quick tahini sauce, stir tahini with lemon juice, garlic, and enough water to make it pourable.

How do you keep baked falafel from drying out?

To keep baked falafel from drying out, avoid overbaking it and include a little oil in the mixture or on the surface. Serve it soon after baking, or store leftovers covered and reheat them briefly rather than leaving them in the oven.

Can you freeze baked falafel?

Yes, baked falafel freezes well. Cool it completely, freeze the pieces in a single layer so they do not stick together, then transfer them to an airtight container. Reheat from frozen in the oven until hot.

How long does baked falafel last in the fridge?

Cooked baked falafel keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after serving, and reheat only the portion you plan to eat so the remaining pieces keep their texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026